Dumbbell Reverse Fly

Exercise Information

  • Alternative Names: Bent over dumbbell reverse fly, dumbbell back fly
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Shoulders, triceps, upper back, traps
  • Mechanics: Isolation
  • Average Number of Sets: 3-5 with 10-12 reps each
  • Variations:
  • Alternative:

The dumbbell reverse fly, commonly called the bent over dumbbell reverse fly, is a standing variation performed by bending forward at the hips. It is usually performed by the lifters to strengthen their deltoid muscles and improve their posture. It can be used as a counterbalancing move along with push-ups, bench presses, and shoulder presses.

Dumbbell Reverse Fly Exercise Information

  • Alternative Names: Bent over dumbbell reverse fly, dumbbell back fly
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Shoulders, triceps, upper back, traps
  • Mechanics: Isolation
  • Average Number of Sets: 3-5 with 10-12 reps each
  • Variations:
  • Alternative:

How to do Dumbbell Reverse Fly

Start the exercise by grabbing a pair of dumbbells (weighing about 20-25 lbs) with a neutral grip and then hinging at your hips so that your torso is parallel to the ground. Pull the weights toward the ceiling until they are in line with your body. Gradually lower the dumbbells to the initial position, while controlling the movement.

Dumbbell Reverse Fly

Dumbbell Back Fly Tips

  • Minimize the movement at your shoulder blades so that you can engage your deltoids more.
  • Brace your abs and avoid arching your back at the top.
  • If you cannot hinge to an angle of 90 degrees, then flex your hips as far as you can.
  • For a better stimulation of the muscle group, do not stick your head out during the movement.

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